(215) 291-2968 Friday - May 26, 2017

WOD041717: “Badger”


CrossFit Novem: Movement Prep 10 Inchworm Push-Ups 5 Scap Pull Ups + 3 Pull Ups Clean Complex: 3 Muscle Cleans + 3 Front Squats + 1 Hang Squat Clean *10 Minute Time Cap Conditioning (CF, RX+, & HYBRID): “Badger” 3RFT (A) 30 Squat Cleans (95/65#) (B) 30 Pull Ups 800 Meter Run *30 Minute Time

CrossFit Novem:

Movement Prep
10 Inchworm Push-Ups
5 Scap Pull Ups + 3 Pull Ups

Clean Complex:
3 Muscle Cleans + 3 Front Squats + 1 Hang Squat Clean
*10 Minute Time Cap

Conditioning (CF, RX+, & HYBRID):

“Badger”
3RFT
(A) 30 Squat Cleans (95/65#)
(B) 30 Pull Ups
800 Meter Run
*30 Minute Time Cap

Novem BootCamp:

WOD 1:

PARTNER COACHING:

5 Min AMRAP

10 KB Squat Cleans (24/16kg)

15 KB Swings

20 Mountain Climbers

WOD 2:

16 MIN ALT EMOM

A) Calorie Row

B) Pull Ups

C) OHWL (35/25#)

D) Plank

*Score is total of A+B+C, running total

Novem Barbell Club:

Day 1 4/17
Snatch
build up and find a max for the day
then – (1) 1 x @ 90% (of the days max.)
(1) 1 x @ 85%

Clean & Jerk
build up and find a max for the day
then – (1) 1 x @ 90% (of the days max.)
(1) 1 x @ 85%
Conditioning – Super Set not For Time
1A 3 x M.E. chin ups – use a band if needed
1B 3 x 8 Weighted Knee Raises – dip bar or hanging
1B 3 x The Bear 20-30 sec holds
1B 3 x 10/10 Reaching Dead Bugs

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo